Health Education Professor Bill Moore May 27, 2017 ❖ TRAINING GOALS: ➢ TO LOSE 30 POUNDS IN 5 MONTHS ➢ DECREASE 2 DRESS SIZES IN 5 MONTHS ➢ TO REACH 50 %-70% HEART RATE FOUR TIMES A WEEK IN THREE MONTHS
FREQUENCY INTENSITY TIME TYPE
CARDIOVASCULA MONDAY VIGOROUS 20-30 TREADMILL/
R WEDNESDAY (70%-90% OF MIN BIKE FRIDAY MAXIMUM SATURDAY HEART RATE) TO MODERATE (50%-70% OF MAXIMUM HEART RATE
MUSCULAR TUESDAY HIGH 3 UNIVERSAL
STRENGTH THURSDAY RESISTANCE SETS GYM AND SATURDAY > 60%OF OF 6 BODY YOUR 1RM REPS WEIGHT (REPETITION (UPPER MAXIMUM) BODY/ CORE/ LOWER BODY)
MUSCULAR MONDAY LOW/MOD 6 UNIVERSAL
ENDURANCE WEDNESDAY RESISTANCE SETS GYM AND FRIDAY <60% OF OF 15 BODY YOUR 1RM REPS WEIGHT (UPPER BODY/CORE/ LOWER BODY)
FLEXIBILITY MONDAY UNTIL 30 STATIC
TUESDAY TENSION SECS EVERYDAY WEDNESDAY REACHED FOR YOGA THURSDAY 3 (MONDAY, FRIDAY REPS WEDNESDAY, SATURDAY FRIDAY) COLOR KEY CARDIOVASCULAR STRENGTH ENDURANCE FLEXIBILITY ❖ TYPES OF EXERCISES ➢ UPPER BODY ■ BICEPS CURLS ■ TRICEPS EXTENSIONS ■ CHEST PRESS ■ BACK ROWS ■ OVERHEAD PRESS ➢ CORE ■ ABDOMINAL CRUNCH ■ REVERSE CRUNCH ■ LEG FLUTTERS ■ SIDE BENDS WITH WEIGHTS ➢ LEGS ■ CHAIR SQUATS ■ LEG EXTENSIONS ■ LEG CURLS SEATED ■ WALKING LUNGES ● FRONT ● REVERSE ■ LEG LIFTS ● BACK LEG LIFT ● SIDE LEG LIFT